Friday, February 28, 2014

Individual Fruit Pie

     After trying this recipe with the Apple Pie Quest Bar, I thought to myself, why not try it with other flavors and it worked pretty good too on the Mixed Berry !!!  Give it a try and see what flavors you like best !!!  I would love to hear your opinion !!!  :)

1 Mixed Berry Quest Bar
4 Tablespoons Finely Chopped apple
1/2 teaspoon Coconut Oil
Dash Cinnamon
Dash Vanilla
Vanilla GreekYogurt
     Spray Pam on a sheet of foil and set aside.  Unwrap and microwave the bar for 15 seconds and press into a square while still warm and pliable. Preheat oven to 350 and in the meantime and bake bar for 5 minutes on foil or til lightly browned, melt your coconut oil in skillet and saute' apple, cinnamon and vanilla for 3-5 minutes ( you will LOVE the divine aroma this combo puts off, it smells like flowers :) After bar is done baking, add apples to center of square and fold into a triangle and put back in oven on low broil for 1 minute. Finish of by topping with Vanilla Greek Yogurt and a dusting of cinnamon.  Enjoy  ;)

Are all Peanut Butters Created Equal!? :/

     My friend Christy accused me of being a lower class Peanut Butter consumer with my jars of Jiff, but I think she is just a Peanut Butter snob ... after all, Choosey mothers choose Jiff, ... RIGHT!?  :/   So after this Peanut Butter  challenge, I decided to do some further investigation into this very serious topic and see what I would come up with myself !!!  After comparing the Kroger brand, Jif and the MaraNatha brands, I find that the nutritionals are really just about the same, along with the ingredients.  However, that being said, I did find that the MaraNatha brand did boast of its Velvety Creaminess and I would have to agree that it does have a little velvet in the mix, ... but flavor wise I found them all to be about the same. The other thing with MaraNatha is the price, I had to take out a loan at the check out counter to pay for it~ and after my down payment on the 6.49 bottle of creamed nuts they let me take it home ... I still have a couple payments to go to before it is paid off ... BUT SERIOUSLY !!!  :0  Peanut Butter can be pricey, but that stuff is really up there. And so the argument goes on what is really necessary to buy Organic and what is not~ and that topic wont be solved on this blog :/  Anyhoo, my conclusion is that it all tastes about the same, and so comparable in ingredients, protein, carbs, and fat that it is really just up to the consumer as to what they feel most comfortable smearing next to their jelly.  ;)  PS  For those really health conscience people out there, give the PB2 a whirlie, its a great substitute for full fat peanut butter, and works great in recipes as well.  Enjoy  ;)


     My friend, Dr.Christiane Smith MD of Family Physicians of Kansas, has pointed out that the store brand of Peanut Butter as well as Jif have Hydrogenated Oils in them.  As we know these ingredients are toxic to the Cardiovascular system and should be avoided like the plague !  You can check out an article for further documentation of the effects on our bodies.  So I take back all I said about the Peanut Butters being equal ... and I just made my last payment on my new favorite Organic brand of MaraNatha ;)

Week Long Salad

     You will hear me preach time and time again about the importance of organization if you want to be successful at weight loss OR weight management !!!!  If you want to stay on track you must be PREPARED !!!  One way to set yourself up for success is to shop and chop and have your Salad ready for the week ahead. Then when you are ready to eat you are much less likely to swerve away from your goals. I have discovered a salad combo that stays nice all week, and doesn't get wet or soggy !!!  I chop together: 3 heads of Romaine, a 5oz container of Baby Spinach leave, a small bag of baby carrots, cilantro, green onions, and bell peppers if desired. I throw this together in the biggest mixing bowl I have and cover with Saran Wrap and it is ready to eat all week long.  This has been a life saver and what I eat for lunch with some form of protein most days of the week. Give it a try once and see how it works for you, you will not regret it~ and your family will love you for it as well !!!  ;)

Strawberry Protein Cheesecake

This Simple little combo brings together a Tablespoon of Sugar Free Cheesecake Pudding, a Half Cup Vanilla Greek Yogurt, 2 Tablespoons Almond Milk ( I use the 30 cal/cup ), and a dash of Cinnamon and Vanilla~ Stir and top with diced Strawberries. Perfect for an afternoon or after dinner snack without the guilt  ;)  PS  I tried the Plain Non Fat Greek Yogurt and it didn't give it much flavor, it needed the Vanilla Greek Yogurt for better flavor, and of course a packet of Stevia is an option as well~ Enjoy  ;)

Thursday, February 27, 2014

Broccoli Almond Grape Slaw

     My hubby and I were strolling thru Fresh Market the other day and I spotted a salad in their Deli Case that looked so good I had to try and re create it at home ... and I think I did a darn good job !!!  Check it out !!! 

Bag of Broccoli Slaw
1/4 cup Light Mayo
1.5 cups of grapes cut in half
2 green onions, diced
Juice of one lemon
3 stalks of sliced celery
1/4 c of sliced almonds
cilantro to taste

     Stir and serve with your favorite meat !!!  A wonderful compliment to any meal~light and refreshing !!!  This only took 10-15 minutes to prepare and the whole salad has 520 calories

Sazon Goya Cod


     Thank you Jaki for sharing this new Spanish Seasoning with me !!!  I sprinkled one packet of Sazon Goya over a pound and a half of Cod and baked it at 400 for 15 minutes or until flaky !!!  What a deliciously mild flavor.  I will definitely try this simple dish again !!!  FYI, Cod only has about 95 calories per 4 oz.  If you want to know a little more about whats in Sazon and where it comes from or if you want to try your hand at making you own, continue reading below:

Apple Pie Turnover to die for !!!

This may actually be one of the best things I have ever eaten !!!  Thank you Quest for inspiring this delicious recipe from your March Newsletter !!!  With a little tweaking, I think I have made it even better than suggested, ... if I do say so myself ( insert back pat here ...  ;)  All this deliciousness for only 210 calories, 20 gm protein, 9 net carbs, and 6 gms fat.

Apple Pie Quest Bar
3 Tablespoons finely dices Green Apple
1/2 teaspoon Coconut Oil
Homemade Vanilla
Tablespoon Non Fat Plain Greek Yogurt

Sautee' coconut oil, apple, cinnamon and vanilla 3-5 minutes. While cooking, microwave bar for 12-15 seconds and roll into square while soft onto a Pam sprayed sheet of aluminum foil.  Add cooked apple to center of square and fold diagonally like a turn over and bake at 350 for 10 minutes followed by Low Broil for 1 minute.  Top with a Tablespoon of Non Fat Plain Greek Yogurt ~ prepare to have your mind blown !!!  Enjoy  ;)

Wednesday, February 26, 2014

Protein Mug Brownie~YUMMO ;)

1 scoop of Chocolate Protein Powder
1 teaspoon unsweetened European Cocoa
2 Tablespoons Ground Flax Seed
1/4 C lowfat cottage cheese
1/4 C Egg Whites
1/3 C 30 cal/cup Almond Milk
Dash Cinnamon and Vanilla

     Spray Mug with Pam and add protein powder, cocoa, flax seed, cottage cheese, egg whites, cinnamon and vanilla ( to taste)~stir and microwave for 2 mintues.  When ready to eat, pour a 1/3 C of Almond Milk in mug and enjoy your Brownie with Milk !!!  Its practically like dipping your Oreos in Milk ...  ;) Enjoy this wonderful treat for 275 calories, 37 gms protein and 7 carbs~ not too shabby !!! When I started making this, I quickly realized that I loved them so much and wanted one every morning, so I had the idea to make FOUR at a time, ... and why not!?  They store easily in the frig during the week and when they are ready to eat I pull them out one at a time and pour my milk over the top and with in minutes the milk has soaked in and its time to chow down !!! Anything I can do to be a little extra organized and save a few minutes, especially in the morning, I will do !!!  Organization is the key to success ~ now go forth and organize !!!  ;)

Italian Chicken with Apple Cherry Honey Chutney

When you go to prep your Applesauce, you need to blend a small Green Apple in the blender with 2 Tablespoons of water after chopping the apple into small pieces before blending !!!  Blend til smooth consistency and set aside til ready to cook Chutney.

2 Tablespoons EVOO
Heaping Teaspoon Chopped Garlic
1 Large diced Onion
Tabasco to taste
3-4 Stalks of Celery Diced
1 Small Green Apple ( about 5 oz) diced and blended with 2 Tablespoons Water in Magic Bullet
1/4 C Balsamic Vinegar
1/4 C. Chopped Dark Sweet Cherries, pittted ( fresh or frozen)
1 teaspoon light salt
1 Tablespoon P's Bees Honey ( contact Amy at 316-200-0314 for purchasing Honey)
Light Italian Salad Dressing
Pork Loin Chops

Start out by piercing your Loin Chops several times and pouring Salad Dressing in Gallon Zip Lock bag to marinate during the day in the frig. When ready to eat, pour EVOO in skillet to heat and add onion, garlic and Tabasco to taste. While that mixture is cooking, put your marinated pork loin chops in another skillet and start to cook, turning half way to cook thru. After Onions have started to turn golden, add the diced celery til tender.  Once the onions and celery have softened and the onions have turned a golden brown, then pour the applesauce mixture, Balsamic Vinegar, Cherries, salt and honey in skillet and simmer til thickened and juices simmer off.  When ready to plate, serve the Chutney over the Pork Loin Chop and enjoy with steamed Broccoli.  This dinner is a little higher in carbs than usual for me, BUT the lean Pork Loin Chop sets off  the sugars with only 160 calories for 4 oz and 23gms protein, not to mention the low calories of the steamed broccoli ~ its all about balance!!!. ~ Enjoy  :)

Sweet Potato Dessert

    Can we talk Sweet Potato!?  I LOVE LOVE LOVE Sweet Potato's... and why shouldn't I, they are mostly CARBS !!!  However, that being said, its better than diving face first into a huge piece of chocolate cake, and I'm likely to stop at one Sweet Potato and not eat the whole stinkin' pan !!!  :0  So this is basically my "go to" for dessert, and let me tell you how I eat them to make them somewhat healthy !!! I look for large Sweet Potato's at the store, probably close to 16-20 oz, clean them, cut them in two, wrap them in foil and bake at 400 for 2 hours, cool and then PUT THEM IN THE REFRIGERATOR !!!!  When I'm ready for an after dinner treat or mid afternoon sweet tooth fix I always grab my Sweet Potato and eat it plain right out of the frig!  After the Potato cools, it turns into a pie like consistency, and its so sweet on its own that its perfectly satisfying!  If you don't eat a lot of sugar, you will be amazed how the natural sugars in fruits are sweet enough to cure any craving.  Next time you bake up a batch of Sweet Potato's make some extra and try this out !!!  So, even though they are high in carbs ( 4 oz baked= 103 cal/20 net carbs/2.3 Protein), they are also high in fiber, potassium,Vt A,B6, and C !!!  Worth it  ;)

250 calorie Blue Cheese Salad Wedge

     Who doesn't LOVE LOVE LOVE Salad Wedges !!!  Well I do for sure~so in my quest to eat clean yet ENJOY my every bite, I came up with this little diddy !!!  Give this sucker a try and you wont be sorry~tons of flavor with out the high fat and calories, the perfect choice for a light lunch, dinner or afternoon snack ;)

Chop one Roma Tomato and drain on paper towel ( if you have time, I do this for several hours before I need it)
3 slices Oscar Mayer Turkey Bacon, cooked in microwave for 1 minute each
1 Tablespoon Briannas Blue Cheese Dressing ( LOVE this stuff, but be careful to only use 1 TBLSP)
Chopped Salad ( I make a HUGE bowl of salad on hand to use during the week so its available when I'm ready to eat. When I use Baby Spinach Leaves and Romaine together they never get wet or soggy and stay crisp all week long~having the salad made ahead is a true lifesaver when you have a busy schedule and helps to keep you eating healthy.  I also add baby carrots, green onions, cilantro and peppers)
Salt and Pepper

    Fill a dinner plate with your chopped Salad and top with your drained Roma Tomatoes, crumbled Turkey Bacon, Tablespoon of dressing and salt and pepper to taste.  You have a wonderful salad to enjoy that will satisfy any palate  ;)

Peanut Butter and Carrots ~try it, you'll like it ;)

     The morning we were packing our backpacks to climb Pikes Peak, I noticed my friend Kelli prepping carrots and peanut butter for our 13 mile hike up the side of the mountain. I thought she was "NUTS" !!!  But later I tried it and have been hooked ever since ;) For a whopping cup of baby carrots and 1.5 Tablespoons of Peanut Butter/Almond Butter (200 calories and 8 gms protein and 9 carbs) you can satisfy a sweet tooth craving or just enjoy a healthy snack!  ;)

Tuesday, February 25, 2014

Lunch with Friends

     Not only is it OKAY to go out for lunch, you SHOULD go out to lunch on occasion with friends!!! Psychological studies have proven that there are great health benefits to socialization, strong family ties and meaningful relationships ~ we are basically just happier people when we are with the people we love.  Happier people are healthier people, from reduced blood pressure to increased levels of serotonin~ the list goes on and on!
     It's also easy to navigate the restaurant scene with a few simple steps:
1) Know ahead where you are going!
2) Look on line at the menu and nutritional information.
3) Decide ahead of time what your meal will be after comparing nutritional stats.
4) Stick to your plan and enjoy yourself, focusing on relationships and not just the food.
5) Eat slowly, drink water between bites, and set your silverware down while you chew.
6) Work any extra calories into your daily totals by having a lighter breakfast or dinner.

     Don't let your time with friends sabotage your progress and lifestyle! It's possible to enjoy both things at one time and be a healthier happier you !!! 😊
     Panera is a great choice for lunch with many healthy choices to choose from. Today I ordered a Thai Chicken Salad for 490 calories, 39 gms protein, and 35 net carbs.  That's more calories than I would typically have at lunch, but I had a lighter breakfast and mid morning snack, and late afternoon snack of a small orange or a 110 calorie Medifast Bar! With a little planning it can all fit easily into your day, that being said I usually try to spend time with friends centered around physical activity, and walks are a perfect time to visit and catch up.  By the way,  I chose an apple for my side versus their yummy bread or chips! Yeah for me ;)

Bleacher Workout

  You would have to live under a rock to not know that the Shockers have had an undefeated BasketBall Season with only 2 games left to play, and ranked #2 in the nation as of 2/25/14 !!!  EEEEKKKK   But, there is a lot more that can be done in Koch Arena that just Basketball !!!  Bleacher workouts are a FANTASTIC way to tone your glutes and the back of your legs, it takes a tremendous amount of muscle work to climb those stairs over and over.  Koch Arena is open Monday thru Friday 8-5, for those in the Wichita area during the Winter time.  Once it warms up then Cessna Stadium will be the place to be to get your "Bleacher ON" !!!  When you start any exercise program make sure to get a physical from your Doctor, then strap on your "Tennies" and lets get after it !!!  Each outdoor Bleacher Season, I start with only doing 3-5 sets and each week I add one or two more times up the seats of the bleachers. During the Winter, it is a good time to stay in shape by walking up the stairs of Koch Arena.  Your sore muscles will thank you come Spring  ;)  PS  Because of the difficulty of this particular work out, I only do bleachers once a week to save my knees and legs!  When doing indoor bleacher, I usually work up to an hour each session.  If you don't live in Wichita, then look for a stadium in your city and adapt your work out to the height of your stadium.  If the stadium is short then I do sprints on the way up.  In Koch Arena, I do Sprints on the bottom half and take the stairs by Two's on the top half.

Update~ on March 1, 2014 the Shockers set a record of being the only 31-0 team in History!!! Go SHOX  ;)  PS  My husband and I were there to watch the game and sat right next to where I run the steps every week, what a co-incidence !!! The top picture is Tekele Cotton and I  on March 4th when I was in Koch Arena doing bleacher work and he was in the gym doing a photo shoot. He was kind enough afterwards to stop for a minute to take a picture with me~ I'm a lucky girl !!! Such fun  ;)

Teriyaki Pineapple Chicken

     Are you ready to get your Pineapple on !?  Prepare for a mouth full of Teriyaki pleasure with this recipe !!!  Enjoy  ;)

1.5 pounds Chicken Tenders ( boneless skinless)
1/4 C Teriyaki Marinade
Large diced onion
Tablespoon EVOO
Heaping teaspoon chopped garlic
Tabasco to taste
Sliced colorful Bell Peppers ( I like the red, orange and yellow)
Cup and a half of diced fresh pineapple
Salt and Pepper to taste

     Pour the marinade over chicken tenders several hours before you cook it, I stab my chicken tenders several times before pouring the marinade on to allow it to soak into the meat. I use the Kroger brand of Marinade, I found it was the lowest calorie of all the Teriyaki's the store had to offer.  I always use Chicken Tenders vs Chicken Breast for my meat, I find the Tenders much juicer and easier to work with, especially when dealing with the boneless skinless meat.
    Meanwhile, heat EVOO in a pan and add onion, garlic and tabasco and cook til golden brown.  I never rush this step and it may take a good 10-15 minutes to get the onions just right!  After the onions are cooked, I add the chicken and cook til tender enough to cut into bite size pieces with my spatula, then I add the peppers and pineapple.  To get more of a steam on your peppers, I usually cover my skillet to speed up the cook time!  I don't add more Teriyaki sauce after cooking, too many calories and too much carbs/sugar for the extra.  I just add a little salt and pepper and enjoy with steamed green beans on the side instead of rice.  If you have to have rice, then make it brown rice!  ;)

Lox and Cream Cheese Wrap

Craving a little Lox and Cream Cheese for only 205 calories, 3.5 gms carbs, and 19gms protein!?  Who wouldn't !!!??? Such a deal !!!  Bake Salmon in a foil lined pan at 450 for 17 minutes.  Spread a half slice of light Flatout Bread with one Laughing Cow cream cheese, top with 2oz baked Salmon and baby Spinach leaves! Devour and Enjoy ;)

Low Carb Roast Beef Wrap

     What to do with left over Roast Beef, or sliced Roast Beef lunch meat for a couple hundred calories and very little carbs!? You make a low carb wrap with half a slice of Light Flatout bread, a Swiss Cheese laughing cow cheese, 2oz Roast Beef, and top with a few Baby Spinach leaves!!! Voila

Monday, February 24, 2014

Homemade Red Sauce

     Homemade Red Sauce is so easy and delicious!!! Why not give it a try!!! On a Sunday afternoon simmer the day away in the kitchen and dream you're in your Italian Villa !!!

Chopped Onion
Chopped garlic
2-28 oz Crushed Tomatoes
6 oz Tomato Paste
1.5 cup of Water
1 tsp dried Oregano
1 tsp dried basil
1 tsp P's Bees Honey *

     In deep pot heat  1-2 Tablespoons EVOO, add diced onion and chopped garlic to taste. Sauté til golden brown, ( no rushing this step).  Add tomatoes, paste, water, oregano, basil, honey, salt and pepper to taste. Simmer 2-3 hours with partially covered lid, stirring occasionally. Be sure to keep partially covered as sauce will splatter!

*you can buy quality honey from my wonderful Honey making neighbors! You can totally taste the difference in this high quality product. Contact Amy at P's Bees at 316-200-0314 😊

Lamb Patties

    Even though Lamb is MUCH higher in fat than I'm used to eating, it was still worth a little try!  I wouldn't make this a staple protein, but ok to have on occasion!  It sure was good ;)

1 pound ground Lamb
3 diced green onions
1-2 heaping tsp of chopped garlic
Tablespoon of Curry Powder
teaspoon ground cumin
Dash Cayenne pepper to taste
Salt and Pepper to taste

     Combine all ingredients and grill or fry in skillet.  Top with plain Greek yogurt and a few sprigs of Cilantro~ Enjoy  :)  Lamb has 290 calories ( of which 210 are fat calories) for 4 ounces and 19 gms protein. :0

Roasted Parsnips

     Clean and Julienne a pound of Parsnips, set aside. Put into gallon zip lock baggie a Tablespoon of EVOO, dash of cayenne, and garlic powder and mix in bag between your hands.  Add Parsnips to bag to coat and put in Pam sprayed dish and sprinkle with light salt.  Roast at 450 for 15 minutes, then remove from oven and stir and flip parsnips to other side and bake another 15 minutes. These were utterly delightful and I hope to have them again sooner than later !!!  This is somewhat of a higher carb vegtable and I only have those occasionally, versus as a staple~ half cup = 63 calories, 1 gm protein and 12 gms of carbs.

Roasted French Baby Carrots with Apple Onion Chutney

One Pound Baby French Carrots
1 Tablespoon Butter
1 teaspoon chopped garlic
1/2 cup chopped onion
1/2 small green apple
1 Tablespoon water
1 Tablespoon P's Bees Honey *

     Swipe carrots in a scant amount of EVOO and sprinkle with salt and pepper to taste~ bake at 500 for 10 minutes.  While cooking sauté onion and garlic in butter til golden brown ( don't rush this step).  While onion is cooking, dice a half small green apple and blend in magic bullet with Tablespoon of water til liquefied. After onion is done cooking, add apple mixture and honey and cook til thickened. When carrots are done cooking, Top mixture on carrots and return to oven for another 5- 7 minutes ~ Voila ;) 

* for the best tasting Honey you will ever find, contact Amy at P's Bees in Wichita, KS at 316-200-0314

Roasted Golden Beets

     I could not resist these beautiful Golden Beets as I was strolling thru the produce department at Dillons !!!  I have never noticed them before, and their wonderful rich colors caught my eye and I had to bring them home with me and turn them into something divine !!!  Simply wash and peel these little devils and dice into bite size pieces.  I brushed them with a scant amount of EVOO and put them in a foil lined pan and drizzled with Balsamic Vinegar, and a dash of salt and pepper to taste.  Bake at 400 for 45 minutes or until fork tender.  After plated, drizzle with a Balsamic Glaze!  It makes the perfect balance to a colorful, flavorful, healthy meal~ Enjoy  ;)

Baked Salmon

     Are you eating your Salmon at least once a week!?  If not, why not !? It's a health must !!! And so very very simple, delicious and versatile!!!! BUT, if you just want it plain, it is perfect without any extra fuss!!!  Simply bake in foil lined pan at 450 for 17 min  ;)

Sunday, February 23, 2014

Pineapple Protein Shake

     A perfect pineapple protein start to any day is a perfect day !!! Combine a scoop of  Vanilla Protein Powder, Greek Dannon Light&Fit Pineapple yogurt, Dole Pineapple Tidbits individual cup, dash of cinnamon and vanilla, crushed ice, and 30 cal/cup Almond milk~Enjoy  ;)

Pina Colada Protein Shake

     Who needs to go to the beach when you can have your Pina Colada for breakfast at home !!!  Its a vacation in the kitchen !!!  Combine a scoop of Vanilla Protein Powder,with Dannon Light&Fit Greek Yogurt toasted Coconut, a container of Dole Pineapple individual pack, dash of cinnamon, coconut and rum extract, along with 30 cal/cup Almond milk and crushed ice !!!  Enjoy  ;)

Cherries Jubilee

     What a cherry start to your morning or fun healthy snack~ Blend a scoop of vanilla protein powder with Dannon Light&Fit Greek Cherry yogurt, a dash of cinnamon and vanilla, frozen cherries, and 30 cal/cup Almond milk with crushed ice~you will not be SORRY !!!  ;)

Orange Protein Shake

Whats better to start your day than an Orange Protein Shake !!!  Combine a scoop of  Orange Dreamsickle V-Core with Dannon Light&Fit Greek Orange yogurt, dash of cinnamon and vanilla, crushed ice and Almond Pus 5X protein milk for a full powered breakfast !!!  :)

Pineapple Cottage Cheese

     What could be more delicious than combining a cup of diced fresh pineapple and a half cup of low fat cottage cheese~nuthin', that's what !!!  Stir in a dash of cinnamon and stevia ( optinal) and you have a real dessert on your hands !!!  All for under 200 calories~166 to be exact with 12 gms protein and 14 carbs~ Enjoy !!!  :)

Grapes and Cottage Cheese

     For a delicious little treat as a snack or to cure a sweet tooth, combine a cup and a half of grapes with a half cup of low fat cottage cheese all for under 200 calories~180 to be exact !!!  :)

Edamame Salad to die for !!!

I love Edamame, and especially when you blend it with Feta, Cranraisins, Slivered Almonds or Walnuts, and Balsamic Vinegar!!!  You can choose your portions, but I always start out with a bag of frozen Edamame and go from there to my hearts delight!!!  Get creative and give your Salad its own personal touch!!! Enjoy :)

16oz Shelled Edamame, cooked and cooled
Feta Cheese
Diced Onion
Dried Basil
Balsamic Vinegar

Blend first 6 ingredients together and then make a dressing of the last three ingredients and pour over salad and blend all together.  Use your personal preference on amounts.  Enjoy, this is outta this world delish!!!  ;)

Allegro Salmon

     This is so simple and delicious!!!  Simply, marinate your Salmon in a ziplock bag for for 2-4 hours, then bake at 450 for 17 minutes.  Voila !!!  Enjoy  :)

Fish Taco's

     This is a fast and simple Fish Taco recipe that you can throw together any night of the week and be the favorite person in your house!!!

Mama Lupe Low Carb Tortilla's or La Tortilla Factory Low Carb Shells
Broccoli Slaw
Light Vegenaise
Light Italian Dressing
Sliced Avocado

     Mix Broccoli Slaw with desired amount of Vegenaise.  Meanwhile, add Tilapia to nonstick skillet with enough dressing to coat fish and cook on both sides til cooked thru and flaking. Add fish, then slaw, and top with Avocado to Low Carb Shell.  Enjoy  :)

Balsamic Salmon

     I marinated my Salmon in Balsamic Vinegar before baking it in a foil lined pan at 450 for 17 minutes.  After plated, I drizzled a few swirls of Balsamic Glaze over the top for beautification and a little extra punch of flavor !!!  Balance out this perfect meal with a baked sweet potato and some steamed broccoli, all for about 350 calories !!!  Enjoy  ;)

Mac N Cheese

       FYI, I use about a 1/4 cup of the Nutritional Yeast for making the Mac N Cheese, super duper good !!!  I just bake my Spaghetti Squash by cutting in two, scraping out the seeds and baking face down in a foil lined pan for 50-60 min at 375.  Afterwards, I stir in the 1/4 cup Nutritional Yeast and some light butter, salt and pepper.  Enjoy  :)

Spaghetti Squash Spaghetti

  We are loving using our Spaghetti Squash in place of traditional Spaghetti !!! My whole family loves it and that's a miracle !!!  Cut a Spaghetti Squash in two and scrap out the seeds.  Bake face down in a foil lined pan for 50-60 minutes til tender~cool and scrape out the spaghetti.  Meanwhile, make your own red sauce from scratch, or use jarred in a pinch.  Brown a diced onion, garlic and dash of cayenne in a tablespoon of EVOO til golden brown, add a pound of Ground Buffalo and drain when cooked. Add chili poweder to season and blend with spaghetti sauce.  As a side topping you can brown another chopped onion and garlic in EVOO til golden brown and when cooked down add sliced mushrooms and cook til done.  Put all together for a fantastic meal, top with parmesan if desired~ Enjoy  :)

Strawberry Cheesecake Muffins

  These are such wonderful little treats to have around that are healthy and perfect to combat any sweet tooth that arises!!!  If you want, you can store them in the freezer to have handy all the time!!!  ;)

1 Strawberry Cheesecake Quest Bar
Diced Strawberries for garnish
3 Tablespoons Egg Whites
2 Tablespoons Light or Greek Cream Cheese softened
2 Tablespoons Vanilla Protein Powder
2 Tablespoons Coconut Flour
1 packet Stevia
Dash Cinnamon
Dash Paige's Handcrafted Vanilla
     Line 4 muffin tins with cupcake liners and spray with Pam.  Melt the Quest Bar in the microwave for 10-15 seconds til softened and divide into 4 pieces and press into bottom of muffin tins.  Stir together remaining ingredients and fill equally each muffin tin and bake at 350 for 10 min or until set but not hard.  Cool and top with diced Strawberries for garnish!  Enjoy  ;)

Apple Cheesecake Muffins

     Hello healthy Apple Pie Cheesecake Muffins!!!  You are my new best friend!!!  ;)

1 Apple Pie Quest Bar
Approx 1/2 cup diced Apple
3 Tablespoons Egg Whites
2 Tablespoons Light Cream Cheese
2 Tablespoons Vanilla Protein Powder
2 Tablespoons Coconut Flour
1 Packet Stevia
Dash Cinnamon
Dash Vanilla
Butter Pam

Line four muffin tins with cupcake liners and spray with Butter Pam.  Heat Apple Quest Bar in microwave for 10-15 seconds til softened, divide into four pieces and pat into bottom of each tin.  Divide diced apple into each of 4 tins.  Mix remaining ingredients and top evenly on top of diced apple.  Bake at 350 for 10 minutes or til set, don't over bake.  Remove and cool, Enjoy  ;)

Saturday, February 22, 2014

Protein Bars

     All Protein Bars are not created equal... My husband thinks he should be able to consume a Snickers if the calories are the same .... Nice try honey, ... But NO!!! All calories are not created equal my friend! Also, it depends if your goals are weight loss or maintenance.  I really like the Quest Bars for an afternoon snack or to keep in the purse for an on the go snack because they have about 21 gms of protein and 3 net carbs ( and taste terrific), they have a range of calories from 160-200..  For weight loss, the Medifast Bars are my go to, they have 110 calories 11 gms protein and 10 net carbs. ( please contact me if you're interested in purchasing the Medifast bars).  Now here comes my pet peeve on "protein bars"~these are the bars with low protein and high carbs that have a 2:1 carb to protein ratio or worse. Not to pick on South Beach ... But ...180 calories, 12 gms protein, 24 carbs (granted they have 9gms of fiber, but still low protein for the calories)... I like a higher protein to carb ratio on my bars, and it seems like the grocery store protein bars are much less healthy than what you find at a Nutritional Specialty store. Now about that Snickers bar .... 250 calories, 4 gms protein, 33 carbs ... Need I say more ... I will be slapping my husbands hand the next time he reaches for a Snickers ;)

Terrific Turkey Wrap

     Dying for a terrific low carb turkey wrap!!!???? Have I got a deal for you!!! Flatout low carb wraps are one of my new favorite finds! Only 90 calories and 9 gms of fiber and tastes delicious !!!  Add a Laughing Cow Cream Cheese, followed by nicely sliced Turkey meat, Roma tomatoes, avacado, Kale leaves and green onions!!! Perfection ;)

Homemade Vanilla


     Have you ever thought of making your own Vanilla!? If not, I  HIGHLY suggest you give it a whirl !!! So easy and so fun!!! Start by finding a cork top bottle, I found mine at World Market, but I know Hobby Lobby has them as well.  If you live in Wichita, the best place to find fresh Vanilla Beans is The Spice Merchant downtown.  Purchase enough Bourbon Whiskey and Vanilla Beans to meet the formula of one bean per 2 ounces of bourbon. Cut each of your beans length wise, then cross wise and drop into your bottle, then fill bottle with bourbon, making sure to wet the cork for a nice seal!  I used 2 cups of bourbon and 8 vanilla beans per bottle on mine.  Let bottles sit 1-3 months, the longer they cure the better the flavor ... So start your Christmas gifts this summer and age away !!! Adding some cute labels would make the perfect finishing touch ;)

Grilled Italian Chicken

     Add a new twist to Chicken with this 24 hour marinade!!!  The night before we cook the chicken I add the juice of one lemon, a cup of Light Italian Dressing, and 1.5 ounces of Scotch to a gallon zip lock bag with a couple pounds of boneless skinless chicken breasts in the frig.  Finish by asking the cutest boy you love to grill it up for you !!!  Enjoy  ;)

Friday, February 21, 2014

Peanut Butter Cream Cheese

     The perfect peanut butter cream cheese topper !!! Combine a half tablespoon Greek or reduced fat cream cheese and a half tablespoon PB2, with a dash of cinnamon and vanilla ~ all for  less than 25 calories!!! Who needs butter!? ;)

Running Socks


     My adorable son Tim got these knee high running socks for me for Christmas!!! What a blessing they have been, my legs feel the best they have ever felt!!! And, if that weren't enough ... The socks tell you which foot goes on which ... Notice the "R" and "L" on each foot !!! Fool proof ;)